Boost Your Health with These 10 Nutrient-Rich Meal Tips

2. Add an Extra Serving of Veggies

If you want to boost the nutrient density of your meals without affecting calories, just add in an extra serving of veggies. Leafy greens, in particular, are among the most nutrient-rich vegetables. Just a cup of raw spinach provides 16% of the daily value for vitamin A and 120% of vitamin K—for a mere seven calories. Other options include kale, carrots, garlic, green peas, sweet potatoes, and collard greens.

Adding veggies does not just mean eating salads or vegetable mixes, either. Sauces are quick and easy ways to add nutrients to any dish, so sneak in a bit more veg with pesto or tomato sauce instead of mayo or other fats for your meals.